WOD 12/17/14
Part 1: 4 Rounds- 5-10 Ring Rows rest 20 sec 4-12 Push Ups rest 20 sec Part 2: AMRAP 10 mins 10 Wallballs 5 Pull ups
wall ball
WOD 12/4/14
Back Squat 3,3,3,3,3 WOD: AMRAP 12 mins- 5x Power Clean 10x Wallballs 15x Sit ups
WOD 6/2/14
4 ROUNDS: Block Loop 30x Box Jumps 30x Wallballs
WOD 5/6/14
Part 1: Build up to a heavy clean and jerk Part 2: AMRAP 10: 5,10, 15, 20, 25… Wallballs 5x Hang Power Clean each stoppage
WOD 3/17/14
Spend 10-15 minutes building to a heavy clean Then: AMRAP 10: 17x Wallball 3x Clean 17x Wallball 6x Clean 17x Wallball 9x Clean Continue climbing as high as you can.
WOD 2/25/14
Open WOD 11.5 AMRAP 20 MINUTES: 5x Power Clean (145/100) 10x TTB 15x Wallball (20 to 10’/14 to 9′)
WOD 2/1/14
400m Run 2 Rounds- 30x KBS 30x Push Ups 30x Walking Lunges 30x Pull ups 30x Wallballs 30x Double Unders 400m Run